DC workout schedules for various people
I probably should of written this a while back but I see alot of people asking about it now.
Schedules. Most of the people I personally train I have them on the monday wenesday
friday monday scheme with bodyparts split like this
a)
Chest
Shoulders
Triceps
Back width
BAck thickness
b)
biceps
forearms
calves
hams
quads
What is important about that is there is always a day between workouts and that lends
itself to all important recovery/rest. Another variation of this above that some of the
really heavy trainers I train like is Tues (full workout) Thurs (full workout) Sat (half
workout) Sun (other half workout)
But some people have hectic haphazard schedules and they either have to do extremely
short workouts or they skip lifting altogether. Obviously I would rather not have them
skip workouts. What I do with those people works right along the same lines as the M W
F M scheme I always use--almost the same frequency with extremely short workouts.
And if anyone I personally train likes this schedule better I have no problem with them
going over to it. It is Mon Tues Thurs Fri (with weekends off) or something to that effect
according to their schedule and the body is split up like this:
A)
biceps
forearms
back width
back thickness
B)
Chest
Shoulders
Triceps
C)
Calves
Hams
Quads
So you see that on Friday biceps and back is hit again and then the next week workout b
will be hit twice and during week 3 workout c will be hit twice. The frequency of
bodyparts hit is almost like the original M W F M plan. The downsides to this way are
the obvious non day off between workouts and you have to be very very careful with
order of exercises on this plan. For example I would never have you doing full range
deadlifts the day after a squat day--you would be destroyed. You have to look over the
whole scheme and make sure your back thickness exercise is not going to be effected by
your hamstring or quad exercise. I would probably skip stiff legged deadlifts for
hamstrings totally during this routine because of the heavy back thickness exercises. I
would probably rotate seated standing and lying leg curls for someone doing this. Your
workouts though would be 25-45 minutes tops and thats tops and your out of there. The
bad points of setting it up this way is that you lose that whole day of rest between
workouts and Ive seen over time that most people seem to gain a slight bit better with that
full day of rest. The other bad point is although the frequency of bodyparts trained is
similiar, its a bit less over time (bodyparts trained 80 times a year in the M W F scheme
and 69 times a year in the second scheme above) .........So you guys with busy busy
schedules who need to get in there and out fairly quickly could feasibly use the latter
schedule. TPC uses the second schedule and loves it and reluctantly, Im going to have to
go to this new schedule soon even though my best gains are off of the original MWF--my
daily schedule is getting overwhelming with work and my time is getting very very
limited.
PS: I put back/bis before chest/shoulder/tri in the rotation because alot of people get
really sore in the shoulder/chest area the day after chest. This can make it very hard
sometimes on back width and back thickness exercises (especially back width) and Im
trying to keep injuries to a minimum. The downside to this is when leg day falls directly
after chest day, you are going to have to stretch out thoroughly in the delt/chest area to
get your shoulders/arms on the bar for squatting
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